Practicing What I Preach: A Reminder About Movement, Work, and Exercise Snacks

Confession: I don't always practice what I preach when it comes to movement during the workday.

After a recent 7 days of wonderful PTO, I came back to a full inbox and competing priorities, which led me to unconsciously stay glued to my desk without taking any real breaks. Despite knowing the importance of regular movement and the power of "exercise snacks*, I fell into the trap of working nonstop to get it all done.

And sure, I got a lot done. But at what cost? Mentally, I felt more drained and had less energy for my kids. And physically, I felt tight and sluggish. I also know that the consequences of prolonged inactivity go well beyond what we can feel in the moment. Although I still forced myself to exercise after work, research suggests that one workout doesn't offset the harm of spending much of the day sitting (or standing still). Even so-called "active couch potatoes"—people who exercise regularly but sit for prolonged periods—face elevated health risks.

Making space for movement amid the competing demands of work, caregiving, and the unyielding stream of unsettling news and global conflict that can leave us feeling depleted is something to celebrate. Tired as I was last week, I still made time to run with my daughter in the jogging stroller and bike with her to the park. And those moments reminded me that exercise isn't just about our  physical health. It's how we maintain our capacity to show up for the people and responsibilities that matter most.
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I also know from experience how easy it is to lose your groove with exercise when life gets busy or routines get disrupted. A few missed days can quickly turn into a few missed weeks, and getting started again can feel daunting. That's where small moments of movement come in. When we experience success moving, even just a little, our confidence grows, our sense of self-efficacy increases, and we set ourselves up for more movement over time.

So after two days of working more or less nonstop post PTO, I took a step back and recommitted to building short movement breaks into my day. I've been actively scheduling walking meetings and turned my movement reminders back on. I am privileged to work in an environment where that is encouraged, and the difference has been almost immediate—my energy level has improved and I no longer have that nagging feeling that I wasn't living in alignment with my values.

A walk while taking a phone call, taking the stairs instead of the elevator, two minutes of stretching between meetings, lifting weights in the middle of your workday, countertop pushups while your coffee is brewing….these moments may seem small, but they add up. And research increasingly shows that accumulating movement throughout the day can provide meaningful benefits, including better metabolic health, reduced joint stiffness, enhanced focus, reduced mental fatigue, and improved stress and mood. 

My experience last week also reinforced something I see regularly in my work as a Workforce Health Consultant: supporting physical activity in the workplace is not just a "nice to have," it's a smart investment. The workplace, where we spend the majority of our waking hours, is an ideal place to encourage small, frequent movement breaks. And research shows that teams that move together tend to be more engaged and satisfied and healthier employees tend to have fewer health risks, lower disability and healthcare costs, and stronger job performance.

As the Physical Activity Alliance reminds us, "while personal choices matter, they're heavily influenced by the world around us." When our calendars are packed and workplace cultures reward constant busyness, movement becomes harder. But when breaks are encouraged, walking meetings are normalized, and leaders model healthy behaviors, movement becomes easier.

So I want to uplift the Physical Activity Alliance's new employer resource, Promoting Physical Activity in the Modern Workplace, which is full of insightful case studies and strategies for integrating movement into the workday and offers a deep dive into the power of policy, systems, and environmental changes. Please share this resource widely and encourage your leaders to sign the CEO Pledge for Physical Activity!

At the end of the day, we don't need perfect exercise routines. We need supportive environments, in our workplaces, homes, and communities, that make it easier to move a little more often.

It's often less about finding more time and more about finding ways to weave movement into the life we're already living.
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Because every movement break counts. And sometimes those small moments of movement are exactly what help us keep showing up for our work, our families, and ourselves.
 
*Exercise snacks are exactly what they sound like: short bursts of physical activity spread throughout the day, often lasting anywhere from 30 seconds to 5 minutes. They help shift the conversation from "I need to work out" to "How can I fit small moments of movement into my day?" This shift is especially important for busy working parents like me.